Monday 13/01/14

Skill: MU

Strength: Ring Dips 4×6

MetCon:

21/15/9 Deadlift (60%)

TGU x1 (l&r)

 

Tuesday 14/01/14

Skill: Jerk

Strength: OHS

MetCon: 5 x 500m row

 

Wednesday 15/01/14

Skill: Hand Stands

Strength: RFESS 4×6

MetCon: 3 Rounds for Time

Pull-up x 15

Burpees x 15

 

Thursday 16/01/14

Skill: Rope Climb

Strength: OHP 6,5,4,3 @ 75%

MetCon:

AMRAP 3 Min

Push Press x 5 (75%)

Sit up x 5

Rest 2 min

AMRAP 3 Min

Wall Ball x 10 (8/6)

Sit-up x 10

Rest 2 Min

AMRAP 3 Min

Push up x 15

Sit-up x 15

 

Friday 17/01/14

Skill: Kip

Strength: Dead Lift 4×6 @ 70%

MetCon: 12/9/6/3 (80% OHP)

Lunges

STOH